In many ways, it seems that eating should be easy: you eat the foods you like, in the amounts that satisfy you, and that’s it. However, while it is certainly a way to approach things, most of us find that this free style of dieting is too close and can lead to overeating, nutrient imbalance and feeling bad. In addition, we all want to stay healthy and maintain our perfect weight and body composition. For these reasons, there are diets that aim to provide structure and rules the guiding principles of everything about your eating, what you should and shouldn’t eat, when you should eat and how much you eat.
Each of these diets has its own specific benefits and goals, with a unifying theme that supports optimal health and body weight. From Paleo to Whole30, Nordic Diet to Ornish Diet and vegan to Atkins, the diet menu seems to be constantly growing. While it’s very nice to have choices when it comes to making decisions, the sheer number of popular diets these days can eventually lead to paralysis through analysis. How can anyone expect to explore all the options and choose the best diet? Talking to your doctor or registered dietitian can be a useful approach, or try different diets and see how you feel. Everyone’s body is different, so what works best for you may not work well for someone else. That said, “best diets for men” have some common characteristics that are usually effective, such as emphasizing healthy vegetables and nutritious fruits, limiting sugar, and relying on whole, natural foods instead of processed and refined ingredients.
If you’re looking for a good place to start with some proven suggestions, keep reading to learn about the best diet options for men.
Best overall: Mediterranean diet
The Mediterranean diet has won the vote for the best diet because, in general, the evidence speaks for itself. The surrounding diet is probably the most researched and tested. They show the ability to reduce the risk of many chronic diseases, reduce body fat and improve physical fitness. health and performance. The Mediterranean diet is shaped by the usual eating patterns of the Meditation region (especially Greece) around the 1960s, when the population had low rates of lifestyle diseases such as type 2 diabetes, obesity and heart disease.
What makes the Mediterranean diet a success is that it is based on good nutritional principles: eat whole and natural foods in moderation, and avoid processed foods. The diet encourages the consumption of vegetables, fruits, legumes, whole grains, nuts, seeds, herbs, spices, fish, seafood and extra virgin olive oil. Poultry, eggs, cheese and yogurt can be consumed in limited quantities, and red meat is recommended. Foods to avoid include processed meats like hot dogs and sausages, refined oils, trans fats, processed foods, refined grains like white bread and pasta, sweet drinks, and foods with added sugars like ice cream and jelly.
Best for weight loss: WW
According to research, the WW Diet, formerly known as Weight Watchers, is one of the best, mostly sustainable, weight loss diets. Although the diet promotes nutritious foods, vegetables, whole grains, lean protein and legumes do not prohibit specific foods, this may be one of the reasons for long-term success. Often, having deficiencies or having some food “out of bounds” increases the urge to eat. The WW diet gives points to all foods based on calorie content and nutrient profile. Dieters are given a few points a day depending on their body size, activity level and weight loss goals, but they can choose the foods they want in that area, keeping in mind that healthy foods like fiber and fiber will be more filling. and it costs less from the point of view of points. In this way, dieting can help cause lasting lifestyle changes rather than as a short-term “accident” diet.
Best for high blood pressure: DASH diet
The DASH Diet, which indicates dietary approaches to stop hypertension, is designed to help with optimal blood pressure. Studies show that people who follow diets are able to lower their blood pressure and improve their cardiovascular health. The hallmark of the diet is limited sodium intake, limiting the maximum amount per day to 2,300 mg. There is also a lower sodium version of the diet for those with more advanced hypertension. In this repetition, daily sodium intake is limited to 1,500 mg. Aside from that, the DASH Diet follows fairly standard healthy eating practices, consuming vegetables, fruits, whole grains, low-fat dairy, lean meats, eggs, poultry, legumes, nuts, and healthy fats.
Best for digestive problems: Low FODMAP diet
If you have irritable bowel syndrome after eating vegetables, fruits, legumes, and certain grains, or if you frequently have gas, bloating, indigestion, and diarrhea, you may be sensitive to foods containing FODMAPs, including fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. Short-chain carbohydrates and some of the same fermentable fibers that prefer to be metabolized by beneficial bacteria in your gut. However, if you have imbalances in intestinal bacteria or have too many pathogens in your microbiome compared to the beneficial bacteria, you may be struggling to digest FODMAPs. This can cause gas, bloating, indigestion, diarrhea and constipation. Unfortunately, although the FODMAP diet can be quite effective in relieving GI symptoms, it is quite restrictive, and eliminates many nutritious foods. In the first of three stages of the diet, all high FODMAP foods are eliminated from the diet. This includes a wide range of foods including onions, garlic, cruciferous vegetables, leeks, peaches, apples, watermelons, cherries, blackberries, beans, lentils, wheat, rye, dairy products, nuts, sweeteners, artificial sweeteners and alcohol. In the second and third phases, some of these foods may be re-introduced, but many people believe that they should only stick to low-FODMAP foods.
Best for people over 60: MIND diet
The MIND Diet is designed to support cognitive health in addition to overall health, so it is a great option for older men who want to prevent cognitive decline. The MIND Diet, in the name of the Mediterranean-DASH Neurodegenerative Intervention Delay, is essentially a hybrid between the Mediterranean diet and the DASH Diet. These two popular diets have been shown to reduce the risk of various chronic diseases, such as diabetes, heart disease, obesity, and metabolic syndrome, most likely due to the anti-inflammatory effects of the eating plan. Low-grade chronic inflammation is believed to be the leading cause of these diseases and dementia, so it makes sense to practice the same principles and foods to protect brain health. The nice thing about MIND Diets is that it’s very simple: you focus on 10 foods and you should avoid five foods. The 10 foods that should make up the bulk of your diet are green leaves, vegetables in general, berries, nuts, beans, olive oil, fish, whole grains, poultry and wine. The five foods to avoid are butter and margarine, pastries and sweets, cheese, red meat and fried foods.
Best for endurance athletes: Nordic diet
The Nordic diet is similar to the Mediterranean diet and has many similar benefits. The diet to be followed over the last ten years is based on ten basic concepts that paint a canvas of a healthy and sustainable diet. These are the basic concepts:
- Eat more fruits and vegetables every day.
- Eat more grains.
- Eat wilder ones.
- Eat more from the seas and lakes.
- Eat foods with fewer bowls.
- Eat in season.
- Eat organic products whenever possible.
- Eat more homemade food.
- Eat less meat and eat only high quality meat.
- Do not eat extra foods.
The Nordic Diet promotes wholesome, unprocessed foods, plant-based eating and a green lifestyle. It suggests a 2: 1 ratio of carbohydrates to protein at each meal, so it provides optimal fuel for endurance athletes.
Best for men looking to gain mass: the Paleo diet
The Paleo Diet reached its peak of popularity a few years ago, but it still has some value. It is based on a controversial thought that we would be healthier if we ate caves like we do. He encounters opposition by demonizing certain foods that are generally considered nutritious, such as beans, lentils, and other legumes, but he has the underlying goal of avoiding processed foods. Many adherents to the Paleo Diet go too far in eating meat, which can be detrimental to health, but if you maintain a balanced view of your intake, it can be a nutritious way to eat, especially if you want to increase or add mass. The diet includes plenty of calorie-dense foods, such as nuts and nuts and red meat.